NFT
– Push shoulder tap x 10
– Standing pass through with PVC x 10

Find the max weight for 100m 1 Arm overhead carry

EMOM 12
Min 0,3,6,9-45 second dead hang
Min 1,4,7,10-6x 5second negative pull-ups
Min 2,5,8,11-30 second L-sit hold (Ring, boxes, benches)

For time,
21-18-15-12-9-6-3 reps of
Pull ups
Wall ball shots 10ft/9ft 20#/14#